Pan-Seared Salmon

Pan-seared salmon is a popular seafood dish where fresh salmon fillets are cooked in a hot skillet until the skin is crispy and the flesh is tender and flaky. It typically features salmon seasoned with salt, pepper, and often herbs like dill or thyme, cooked in butter or oil. While enjoyed worldwide, the technique is a staple in Western cuisines, particularly American and European cooking.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, especially omega-3 fatty acids, while being very low in carbohydrates. A standard 4-ounce (113g) serving provides around 250-300 calories, along with key nutrients like vitamin D, selenium, and B vitamins.

Nutrition breakdown

Calories	367 kcal
Protein	34 g
Carbs	0 g
Fat	25 g
Fiber	0 g
Sugar	0 g
Sodium	75 mg
Vitamin D	14.2 mcg
Vitamin B12	4.8 mcg
Niacin (B3)	8.8 mg
Vitamin B6	1.1 mg
Selenium	41 mcg
Phosphorus	350 mg
Potassium	628 mg
Omega-3 (EPA+DHA)	2.0 g

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, pan-seared salmon is celebrated for its simplicity and versatility, often serving as a quick weeknight meal or an elegant dinner centerpiece. Nutritionally, it's a standout for its high concentration of omega-3s, which are linked to heart and brain health, making it both a delicious and functional food choice.